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Pumpkin vs. Sweet Potato — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on July 03, 2023
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Pumpkin
vs
Sweet potato

Summary

Sweet potatoes are over 3 times higher in calories and carbohydrates, mostly due to a higher content of starch and dietary fiber. Sweet potatoes are also 2 times richer in protein.

Sweet potatoes are the winner in the vitamin and mineral categories. Although a single serving of both pumpkins and sweet potatoes contains enough vitamin A to fill up the daily need, sweet potatoes are a better source of vitamin A, containing around 3 times more of it than pumpkins. 

Sweet potatoes are also an adequate source of many other vitamins, which pumpkins contain only very little of. Sweet potatoes contain 6 times more vitamin B6, 4 times more vitamins C and B5, and 3 times more vitamins B1 and B3. 

Pumpkins are a better fit for weight loss or low glycemic index diets. However, both of these foods have ample nutrients and beneficial effects on health.

Table of contents

  1. Introduction
    1. Classification
      1. Appearance
        1. Taste and Use
          1. Growing Conditions
          2. Varieties
            1. Nutrition
              1. Macronutrients and Calories
                1. Calories
                2. Carbohydrates
                3. Protein and Fats
              2. Vitamins
                1. Minerals
                  1. Glycemic Index
                    1. Insulin Index
                      1. Acidity
                      2. Weight Loss & Diets
                        1. Health Impact
                          1. Health Benefits
                            1. Cardiovascular Health
                            2. Diabetes
                            3. Cancer
                        2. References

                          Introduction

                          Pumpkin and sweet potato are two vegetables with abundant nutrients, vitamins, and beneficial qualities. So between the two, which is the healthier choice?

                          In this article, we will look into this question, comparing the nutritional compositions and health impacts of pumpkins and sweet potatoes.

                          Classification

                          Pumpkins and sweet potatoes don’t have much in common from a botanical point of view.

                          Pumpkins (Cucurbita pepo) are a cultivar of winter squash belonging to the Cucurbita genus and the Cucurbitaceae family. Pumpkins share this genus with other vegetables, such as gourds and squash.

                          Pumpkins are botanically classified as berries known as pepo, much like watermelons. Pepo is a modified berry with a hard and thick outer rind.

                          Sweet potatoes (Ipomoea batatas) are root vegetables that belong to the Ipomoea genus and the Convolvulaceae family. This family is also known as the morning glory or bindweed family, which includes various ornamental flowers as well as vegetables.

                          Appearance

                          These two vegetables have distinct and easily distinguishable appearances.

                          Pumpkins have thick skin, usually in shades of yellow or orange, although there are also green and white pumpkin cultivars. The flesh is a lighter color and filled with seeds.

                          Sweet potato skins are much thinner, in colors of brown, orange, or red. Depending on the cultivar, the flesh of sweet potatoes can also come in various colors, such as white, gold, red, or purple.

                          The yellow coloring of these vegetables is determined by a pigment called beta-carotene, which is turned into vitamin A inside the body.

                          Taste and Use

                          These two vegetables are often compared in taste, as they have similar flavors. Sweet potatoes are said to taste sweeter, as the name suggests. Darker-colored sweet potatoes taste more sugary compared to pale yellow or white-fleshed sweet potatoes.

                          Both pumpkins and sweet potatoes are popular all across the globe, playing an important role in the cuisines of many cultures.

                          Growing Conditions

                          Both pumpkins and sweet potatoes thrive in warm climates under the sun. However, pumpkins can grow well in the shade as well, as opposed to sweet potatoes.

                          Sweet potato plants also prefer the pH of the soil to be more acidic when compared to pumpkins.

                          Varieties

                          There are hundreds of cultivars and varieties of pumpkins and sweet potatoes, all with slightly differing tastes, nutritional compositions, and appearances.

                          Varieties of classic orange pumpkins are Autumn Gold, Harvest Moon, and Captain Jack. Some pumpkins, such as Sugar Pie and Cinderella, are often used for pies. Baby-Boo and Munchkin are cultivars of the miniature pumpkin kind. Other popular types of pumpkins are blue, white, and warty pumpkins (1).

                          The most common varieties of sweet potatoes are Beauregard, Jewel, Garnet, Covington, White, and Japanese.

                          Sweet potatoes are often called yams; however, true yams are distinctly separate vegetable species.

                          Nutrition

                          The nutritional values in this article are presented for 100g of boiled pumpkins, without salt, and boiled sweet potatoes, baked with flesh and skin, without salt.

                          Macronutrients and Calories

                          Sweet potatoes are denser in nutrients overall, containing 76% water and 24% nutrients, whereas pumpkins consist of 94% water.

                          The average serving size of both of these foods is one cup, chopped into cubes. 

                          As sweet potatoes are denser, they weigh slightly heavier, resulting in a slightly larger serving size. One cup of pumpkin is around 245 grams, while one cup of sweet potatoes weighs 200 grams. 

                          Macronutrient Comparison

                          Macronutrient breakdown side-by-side comparison
                          5% 94%
                          Protein: 0.72 g
                          Fats: 0.07 g
                          Carbs: 4.9 g
                          Water: 93.69 g
                          Other: 0.62 g
                          2% 21% 76%
                          Protein: 2.01 g
                          Fats: 0.15 g
                          Carbs: 20.71 g
                          Water: 75.78 g
                          Other: 1.35 g
                          Contains more WaterWater +23.6%
                          Contains more ProteinProtein +179.2%
                          Contains more FatsFats +114.3%
                          Contains more CarbsCarbs +322.7%
                          Contains more OtherOther +117.7%

                          Calories

                          Sweet potatoes contain over four times more calories compared to pumpkins. A 100-gram serving of sweet potatoes has 90 calories, while the same serving of pumpkin contains only 20 calories.

                          Carbohydrates

                          Sweet potatoes are 4 times higher in carbohydrates.

                          Sweet potato also contains 3 times more dietary fiber compared to pumpkins. However, more than half of the carbohydrate content consists of sugars for both of these foods.

                          Pumpkin has a slightly more preferable sugar-to-dietary fiber ratio, consisting of 22% dietary fiber and 78% net carbs.

                          The sugars found in sweet potatoes contain mostly starch, as well as sucrose, glucose, and fructose.

                          Protein and Fats

                          Sweet potatoes are over 2 times richer in proteins. Both of these foods have low amounts of all essential amino acids. Sweet potatoes are relatively richer in all of those, tryptophan and threonine in particular.

                          Sweet potatoes and pumpkins contain very little fat. Nevertheless, pumpkins are a little higher in fats compared to sweet potatoes.

                          By contrast, sweet potatoes are richer in polyunsaturated fatty acids, also known as healthy fats, while the predominant fats found in pumpkins are saturated fatty acids.

                          Fat Type Comparison

                          Fat type breakdown side-by-side comparison
                          74% 18% 8%
                          Saturated Fat: Sat. Fat 0.037 g
                          Monounsaturated Fat: Mono. Fat 0.009 g
                          Polyunsaturated fat: Poly. Fat 0.004 g
                          36% 63%
                          Saturated Fat: Sat. Fat 0.052 g
                          Monounsaturated Fat: Mono. Fat 0.002 g
                          Polyunsaturated fat: Poly. Fat 0.092 g
                          Contains less Sat. FatSaturated Fat -28.8%
                          Contains more Mono. FatMonounsaturated Fat +350%
                          Contains more Poly. FatPolyunsaturated fat +2200%

                          Pumpkins and sweet potatoes contain no cholesterol.

                          Vitamins

                          Pumpkins and sweet potatoes are both ample in vitamins; however, sweet potato is the winner in this category.

                          The predominant vitamin in both sweet potatoes and pumpkin is vitamin A. One cup of pumpkin (245 grams) provides 706µg of vitamin A, while one cup of sweet potatoes (200 grams) provides 1920µg of vitamin A. 

                          Hence, sweet potatoes contain around 3 times more vitamin A than pumpkins; however, considering the fact that the daily need for vitamin A is 600-700µg, both pumpkin and sweet potatoes are excellent sources of the vitamin, and one cup serving is enough to fill up the daily need completely. 

                          Sweet potatoes are also an adequate source of many other vitamins, which pumpkins contain only very little of. Sweet potatoes contain 6 times more vitamin B6, 4 times more vitamins C and B5, and 3 times more vitamins B1 and B3. 

                          Both pumpkins and sweet potatoes are completely absent in vitamin D and vitamin B12.

                          Vitamin Comparison

                          Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                          Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 345% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
                          Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 1153% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
                          Contains more Vitamin EVitamin E +12.7%
                          Contains more FolateFolate +50%
                          Contains more Vitamin CVitamin C +317%
                          Contains more Vitamin AVitamin A +233.9%
                          Contains more Vitamin B1Vitamin B1 +245.2%
                          Contains more Vitamin B2Vitamin B2 +35.9%
                          Contains more Vitamin B3Vitamin B3 +260%
                          Contains more Vitamin B5Vitamin B5 +339.8%
                          Contains more Vitamin B6Vitamin B6 +550%
                          Contains more Vitamin KVitamin K +187.5%
                          Contains more CholineCholine +111.3%
                          ~equal in Vitamin D ~0µg
                          ~equal in Vitamin B12 ~0µg

                          Minerals

                          Both pumpkin and sweet potato contain a good amount of minerals; however, sweet potatoes are relatively richer in almost all of these. 

                          Although a single serving of pumpkin or sweet potatoes does not fill up the entire daily need for these minerals, sweet potatoes still contain relatively more manganese, copper, and potassium, as well as iron and phosphorus, when compared to pumpkins. 

                          Mineral Comparison

                          Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
                          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
                          Contains less SodiumSodium -97.2%
                          Contains more MagnesiumMagnesium +200%
                          Contains more CalciumCalcium +153.3%
                          Contains more PotassiumPotassium +106.5%
                          Contains more IronIron +21.1%
                          Contains more CopperCopper +76.9%
                          Contains more ZincZinc +39.1%
                          Contains more PhosphorusPhosphorus +80%
                          Contains more ManganeseManganese +458.4%
                          ~equal in Selenium ~0.2µg

                          Glycemic Index

                          The glycemic index of these foods can be different depending on the variety, growing conditions, and cooking methods.

                          Boiled butternut pumpkin has a glycemic index of 51±6. The glycemic index of cubed, peeled, and boiled pumpkin from Jamaica is 66±4, while this index for a pumpkin from South Africa, boiled in salt water, is 75±9. The average of these three studies makes the glycemic index of pumpkins equal to 64 (2).

                          Based on the mean of nine studies, the glycemic index of cooked sweet potato falls in the range of 70±6. However, this number can range from 44 to 94. Harvard Health Publishing puts the glycemic index of boiled sweet potatoes around 63±6 (3).

                          This shows us that while both pumpkins and sweet potatoes have a medium-to-high glycemic index, this index tends to be lower for pumpkins.

                          Insulin Index

                          The insulin index demonstrates how much the given food increases insulin levels in the blood.

                          Butternut pumpkin has been researched to have an insulin index value of 77, while this value for orange sweet potatoes is 96 (4).

                          Thus, pumpkins have lower average insulin and glycemic index values.

                          Acidity

                          Pumpkin and sweet potato both have an acidic pH value. The pH of sweet potatoes falls in the range of 5.3 to 5.6 (5). Pumpkins have a very similar acidity with a pH value of 5.26 to 5.77 (5).

                          The potential renal acid load or the PRAL value is an alternative way of evaluating the acidity of foods. This value demonstrates how much base or acid the given food produces inside the body.

                          Pumpkins and sweet potatoes have the exact same PRAL value, equal to -5.6. The negative value shows us that these foods are alkalizing and therefore produce more bases in the organism.

                          Weight Loss & Diets

                          Sweet potatoes contain a moderate level of calories, while pumpkins are low in calories.

                          The calorie content of these foods also depends on the cooking method. Naturally, sweet potato fries are a lot higher in calories when compared to boiled sweet potatoes.

                          Between these two, pumpkins are the better choice for low-calorie and low-carb diets. Both fit well into a low-fat diet but not into a low glycemic index diet.

                          Pumpkin extract has been researched to express anti-obese qualities, alleviating oxidative stress and dyslipidemia in obese rats (6).

                          Pumpkin seeds have also demonstrated numerous health benefits. High in fiber and healthy fats, they can play a role in weight loss and prevent overeating (7).

                          White sweet potatoes can be used as meal replacements to aid weight loss, resulting in decreased body weight, body fat, body mass index, and glycated hemoglobin levels (8).

                          Purple sweet potato extract has also been researched to have anti-adipogenic and lipolytic activities, meaning it can prevent fat tissue formation and aid its breakdown process (9).

                          Health Impact

                          In this section, we will look at how the accumulation of all these nutrients found in pumpkins and sweet potatoes actually affects our health.

                          Health Benefits

                          Cardiovascular Health

                          As a good source of healthy nutrients, such as beta carotene, phenolics, and polyunsaturated fats, pumpkin flesh has been researched to reduce blood pressure in animals (10).

                          In one study, pumpkin extract decreased triglyceride, low-density lipoprotein (also known as “bad” cholesterol) levels, and liver enzymes while increasing high-density lipoprotein levels (also known as “good” cholesterol) (6).

                          The pumpkin seed oil also exhibits blood pressure-lowering effects, as well as cardioprotective effects, potentially through nitric oxide generation (11).

                          Darker fleshed sweet potatoes, such as purple sweet potatoes, are abundant in anthocyanins, which can potentially reduce the risk of coronary disease due to their antioxidant qualities (12).

                          Similarly, purple sweet potato beverage has shown a trend toward lowering systolic blood pressure (13).

                          It’s difficult to compare the effects of pumpkins and sweet potatoes on cardiovascular health, as there is little research about white sweet potatoes. However, among different varieties of sweet potatoes, purple sweet potatoes have stronger cardiovascular protective effects.

                          Diabetes

                          Depending on the variety and cooking methods, pumpkins and sweet potatoes have a medium-to-high glycemic index. Pumpkins tend to have a lower glycemic index.

                          Most studies to date about the impact of pumpkin and sweet potato consumption on diabetes have been carried out on animals.

                          Daily pumpkin consumption has demonstrated a mildly positive impact on glycemic control. Pumpkin extract has also expressed positive effects on pancreatic beta cells, which produce insulin (14).

                          Other studies have also found that pumpkin consumption may potentially ameliorate type 2 diabetes mellitus (15, 16).

                          Research has found that incorporating white sweet potatoes into a diet may improve nutrition status and glycemic control in elderly diabetic patients (17). Sweet potatoes have also been demonstrated to have glucose-lowering effects (18).

                          At the same time, more research is necessary overall to prove the use of sweet potatoes for type 2 diabetes (19).

                          Cancer

                          Pumpkins and sweet potatoes both have potential anti-cancer effects due to their plentiful beneficial nutrients.

                          All parts of the pumpkin plant have been researched to have anti-cancer effects, especially against gastrointestinal cancers (20).

                          Pumpkin seed extract, in particular, has been found to inhibit the cell growth of prostate, breast, and colon cancers (21).

                          Sweet potatoes have potential protective qualities against colorectal, breast, and gastric cancers and colorectal adenocarcinoma (22, 23, 24).

                          References

                          1. https://backyardville.com/types-of-pumpkins/
                          2. https://academic.oup.com/ajcn/article/114/5/1625/6320814
                          3. Glycemic index for 60+ foods
                          4. https://ses.library.usyd.edu.au/handle/2123/11945
                          5. https://www.webpal.org/SAFE/aaarecovery/2_food_storage/Processing/lacf-phs.htm
                          6. https://pubmed.ncbi.nlm.nih.gov/29068789/
                          7. https://www.researchgate.net/publication/342177175
                          8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/
                          9. https://www.researchgate.net/publication/51590372
                          10. https://www.ahajournals.org/doi/10.1161/hyp.74.suppl_1.P140
                          11. https://pubmed.ncbi.nlm.nih.gov/22082068/
                          12. https://www.researchgate.net/publication/312130190
                          13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965517/
                          14. https://www.researchgate.net/publication/326447949
                          15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429091/
                          16. https://www.sciencedirect.com/science/article/abs/pii/S0963996911001736
                          17. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0398-8
                          18. https://www.researchgate.net/publication/242224109
                          19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486146
                          20. http://quranmed.com/article-1-117-en.pdf
                          21. https://pubmed.ncbi.nlm.nih.gov/26976217/
                          22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5624454/
                          23. https://www.nature.com/articles/s41598-018-29099-x
                          24. https://www.hindawi.com/journals/bmri/2015/768093/
                          Article author photo Victoria Mazmanyan
                          Education: General Medicine at YSMU
                          Last updated: July 03, 2023
                          Medically reviewed by Astghik Baghinyan

                          Infographic

                          Pumpkin vs Sweet potato infographic
                          Infographic link

                          Comparison summary table

                          Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                          Pumpkin Sweet potato
                          Rich in minerals ok
                          Rich in vitamins ok
                          Lower in Sugar ok
                          Lower in Sodium ok
                          Lower in Saturated Fat ok
                          Lower in Glycemic Index ok
                          Lower in Cholesterol Equal
                          Lower in price Equal

                          All nutrients comparison - raw data values

                          Nutrient Pumpkin Sweet potato Opinion
                          Calories 20kcal 90kcal Sweet potato
                          Protein 0.72g 2.01g Sweet potato
                          Fats 0.07g 0.15g Sweet potato
                          Vitamin C 4.7mg 19.6mg Sweet potato
                          Net carbs 3.8g 17.41g Sweet potato
                          Carbs 4.9g 20.71g Sweet potato
                          Magnesium 9mg 27mg Sweet potato
                          Calcium 15mg 38mg Sweet potato
                          Potassium 230mg 475mg Sweet potato
                          Iron 0.57mg 0.69mg Sweet potato
                          Sugar 2.08g 6.48g Pumpkin
                          Fiber 1.1g 3.3g Sweet potato
                          Copper 0.091mg 0.161mg Sweet potato
                          Zinc 0.23mg 0.32mg Sweet potato
                          Starch 7.05g Sweet potato
                          Phosphorus 30mg 54mg Sweet potato
                          Sodium 1mg 36mg Pumpkin
                          Vitamin A 5755IU 19218IU Sweet potato
                          Vitamin A 288µg 961µg Sweet potato
                          Vitamin E 0.8mg 0.71mg Pumpkin
                          Manganese 0.089mg 0.497mg Sweet potato
                          Selenium 0.2µg 0.2µg
                          Vitamin B1 0.031mg 0.107mg Sweet potato
                          Vitamin B2 0.078mg 0.106mg Sweet potato
                          Vitamin B3 0.413mg 1.487mg Sweet potato
                          Vitamin B5 0.201mg 0.884mg Sweet potato
                          Vitamin B6 0.044mg 0.286mg Sweet potato
                          Vitamin K 0.8µg 2.3µg Sweet potato
                          Folate 9µg 6µg Pumpkin
                          Choline 6.2mg 13.1mg Sweet potato
                          Saturated Fat 0.037g 0.052g Pumpkin
                          Monounsaturated Fat 0.009g 0.002g Pumpkin
                          Polyunsaturated fat 0.004g 0.092g Sweet potato
                          Tryptophan 0.009mg 0.04mg Sweet potato
                          Threonine 0.021mg 0.107mg Sweet potato
                          Isoleucine 0.023mg 0.07mg Sweet potato
                          Leucine 0.034mg 0.118mg Sweet potato
                          Lysine 0.039mg 0.084mg Sweet potato
                          Methionine 0.008mg 0.037mg Sweet potato
                          Phenylalanine 0.023mg 0.114mg Sweet potato
                          Valine 0.025mg 0.11mg Sweet potato
                          Histidine 0.011mg 0.039mg Sweet potato
                          Fructose 0.5g Sweet potato

                          Which food is preferable for your diet?

                          ok
                          ok
                          is better in case of low diet
                          Pumpkin Sweet potato
                          Low Calories diet ok
                          Low Fats diet ok
                          Low Carbs diet ok
                          Low Glycemic Index diet ok

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                          Vitamins & Minerals Daily Need Coverage Score

                          The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                          Vitamins Daily Need Coverage Score
                          34%
                          Pumpkin
                          111%
                          Sweet potato
                          Minerals Daily Need Coverage Score
                          11%
                          Pumpkin
                          25%
                          Sweet potato

                          Comparison summary

                          Which food is richer in minerals?
                          Sweet potato
                          Sweet potato is relatively richer in minerals
                          Which food is richer in vitamins?
                          Sweet potato
                          Sweet potato is relatively richer in vitamins
                          Which food is lower in Sugar?
                          Pumpkin
                          Pumpkin is lower in Sugar (difference - 4.4g)
                          Which food contains less Sodium?
                          Pumpkin
                          Pumpkin contains less Sodium (difference - 35mg)
                          Which food is lower in Saturated Fat?
                          Pumpkin
                          Pumpkin is lower in Saturated Fat (difference - 0.015g)
                          Which food is lower in glycemic index?
                          Pumpkin
                          Pumpkin is lower in glycemic index (difference - 18)
                          Which food contains less Cholesterol?
                          ?
                          The foods are relatively equal in Cholesterol (0 mg)
                          Which food is cheaper?
                          ?
                          The foods are relatively equal in price ($0.2)

                          References

                          All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

                          1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
                          2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

                          All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

                          Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.